Saturday, December 29, 2012

How many of you
got a new bike for Christmas? Lucky you! How many have set New Year’s
resolutions around getting an old bike out on the road? Good for you! One of my
favorite things about riding is the social aspect of it. Group
riding does come with its’ share of rules and etiquette. Here are a few of the
common ones.

Make sure you know your hand signals before joining a group ride. There
are the obvious left turn and right turn signals but there are also slowing
down, stopping, turning around, waving someone to go ahead, and pointing out
hazards in the road signals. People behind you can't see what is happening in
front so these are critical for the safety of group rides. In addition to using
hand signals, it is also important to yell out to others what you are doing.
Those in the back might not be able to see your hand go up for a turn, but they
should be able to hear you call it out. Also be sure to call out any debris in the road, dogs on the side of the road, cars behind you or passing you, speed bumps, pot holes, etc. What may be obvious to the first rider may be hidden to those in the back. Communication is key for a safe ride.

Do not use your aerobars in a group. Triathletes are notorious for this. In
a group ride, your hands need to have quick access to your brakes at all times.
It is also harder to control your bike in your aeros. When you’re riding in a
tight pack, with wheels centimeters away, stay upright. Save the aero riding
for solo rides and race day.

No headphones, earbuds, etc. This is fairly obvious. What’s the point of
wearing them if you’re with a group?
Hold a steady pace. It's not appropriate to get to the front and take the
pace up a few notches. If you are struggling to keep the pace, drop back to the
end and take a short turn at the front. There are usually designated spots on a
group ride where it's known to everyone that the pace is going to pick up for
sprints or just because it's fun.
Always be aware. Group riding can be a great way to be social with friends.
While chatting, you still need to be looking forward and have your hands on
your hoods with quick access to your brakes. You need to be ready when quick
stops or slowdowns happen. If you hit someone's back wheel, it's you that will
go down and you’ll take the rest of the pack down with you.

Get off the front and go to the back. If you are riding single file, you
signal first then peel off, first checking for traffic behind you. Wait until
the last person goes by and take your spot at the back. If you are riding in
two lines, one rider goes to the left and the other to the right at the same
time, fall to the back, and take your spots as the last riders again. Signal
that you are about to go off the front with a quick flick of your elbow.

Group riding is a good way to improve
your fitness and meet people. It's also fun to take advantage of the
benefits of being in a pack and go faster than you normally would on your own.
Keep these tips in mind so it is safe for you and the rest of the group.

Friday, December 14, 2012

There may not be many triathlons scheduled for the next few
months, but that hasn’t stopped area triathletes from staying busy. The Gulf
Winds Triathlon Club is participating in the National Club Challenge, a national
off-season competition amongst triathlon clubs sponsored by USA Triathlon. Club members log their training miles for
swimming, biking, and running. While the miles accumulate in all disciplines
for the next three months, each month has a different sport-specific focus.
December’s focus is swimming.

The largest Gulf Winds team is composed of 73 members, with
another smaller team also competing. As of Friday morning, the larger Gulf
Winds team is ranked third nationally, behind triathlon teams from San Diego
and Washington DC. The team is in sixth place for the swim competition.
Division winners are eligible for prizes from USAT sponsors such as Garmin,
Computrainer, and Rudy Project. Up to the minute results can be found here.

The Gulf Winds Holiday Party will be held Monday December 17th
at Momo’s. The social will begin at 6 and year end awards start at 7. Awards
handed out include Rookie of the Year, Most Improved, and Masters of the Year.
Grand Prix awards will also be distributed. Not sure if you're getting an award? Click here to see the list of Grand Prix winners. Members and nonmembers are invited
to celebrate another successful year of racing and training.

The Club recently held its election for next year’s
officers. Rob McNeely is the newly elected President, with last year’s Vice
President Kathy McDaris continuing to serve in that role. Jerry Chesnutt
remains as Treasurer while Lisa Cox reprises her position as Secretary.
Directors at Large include Bryan Desloge, Jillian Haddaeus, Jennifer Kilinski,
Mike Weyant, and Bobby York. This slate of officers is sure to keep the club
running smoothly as well as offer up some innovative ideas and programs.

The 2013 Grand Prix schedule was finalized last month. The
club’s Grand Prix competition is based off of the Gulf Winds Track Club’s
format, focusing on offering a variety of races for members to participate in,
with the aim of increasing club unity and presence at races. While several
traditional races are included in the schedule, there are a few new offerings
as well. Members will be happy to see favorites like Red Hills, Beach Blast,
Gulf Coast, and Freedom Springs on the list. New races include Georgia
Veterans, Santa Rosa, and Alabama Coastal. Here's a complete list of races and dates on the schedule.

Alabama Coastal is a wild card race, meaning members can
earn points for racing either the Sprint or Olympic distance race. Those in a
close Grand Prix divisional race may employ some strategy when deciding which
distance to participate in. In the past, members who raced St. Anthony’s, the
Florida region’s Championship race, did not earn Grand Prix points. In an
effort to increase the club’s participation in the Championship race, St.
Anthony’s is now a Grand Prix race.

This is supposed to be the off season, but it’s obvious that
Gulf Winds Triathletes are not taking it easy. Hopefully, these athletes will
reap the rewards of their hard work in 2013.

Monday, December 3, 2012

Buying a gift for that special swim, bike, runner in your
life but don’t know the difference between goggles and Google? Perhaps these
ideas will help.

On the lower end of the price continuum, consider a pair of
cycling or running gloves, arm warmers, or a good pair of running socks. Gloves
that let you use your touch screen device are nice, while socks that prevent
blisters are a requirement for any runner. Local bike and run shops should be
able to advise you best on what to get. Still not sure what to get? A gift card
to one of these shops will surely be appreciated.

these look really nice

Another useful gift that won’t break the bank is a foam
roller. There are all kinds of different models out; some that are smooth,
others that are textured to reach trigger points better. A simple Internet
search will get you to the type you want.

One of my pet peeves about winter running is wearing a shirt
that makes me cold at the end of my run because it got wet from sweat. Help
your favorite runner upgrade their winter running wardrobe from cotton tees to
something a little more user friendly. The Swiftly Tech Long Sleeve shirt by
Lululemon is a fashionable option that will keep your runner dry during her
winter runs. It comes in an array of colors and has the much-loved thumbholes
to keep wrists warm and sleeves in place. For the guys, Lululemon offers the
Blaze Long Sleeve, a super soft, pre-shrunk shirt guaranteed not to chafe or
stink.

for the ladies. lots of colors available

﻿

for the men. there are more colors than gray!

Are you tired of hearing your triathlete complaining about
how slow they are or how they can never beat so and so? Help them out by giving
them a few months of quality coaching, provided by one of Tallahassee’s local
coaching groups. Training for triathlon is akin to throwing darts at a board;
you can randomly throw them and hope you make a bull’s eye or you can narrow
your focus, hone your skills, and nail the bull’s eye. A coach can take the
guesswork out of daily training and make you feel really guilty for skipping an
early morning run. Chances are, your multisporter already spends way too much
time and money on their hobby. Help them see a more positive return on these
investments by getting a professional involved.

A proper bike trainer is an essential piece of any
triathlete’s training gear. There are many different versions on the market,
most of which won’t break the bank. The latest and greatest, however, is not
for those on a limited budget. The Wahoo Kicker bike trainer connects directly
to your bike by swapping out your rear wheel and placing it in the provided
cassette. It is Bluetooth and Ant+ enabled and has a built in power meter. It
works with Apple devices, as well as sites like Trainerroad and Strava. It
retails for about $1000.

After swimming, biking, and running, your triathlete may be tuckered
out by the end of the day.To help pass
the down time, they may like flipping through multiple Ironman Champion Craig
Alexander’s book "As the Crow Flies: My Journey to Ironman World Champion." The
book features breathtaking black and white photography and captures Alexander
training hard, as well as spending time with his family.Readers will get more than a glimpse into
what it takes to balance family with being a world champion Ironman.

What would I want tri Santa to bring to me? A year of healthy, consistent training would be nice, along with some good memories to go along with the training and racing.

Friday, November 2, 2012

Ironman Florida takes place this weekend,
marking the end of most triathletes’ racing seasons. It is now time to take a
break. Yes, you; the triathlete who spends more time exercising in a week than
most people do in a month (or a year). You need to relax for a bit.

This time of year is called the “Transition
Period.” It typically runs from a couple of weeks after your last race to the
beginning of your Prep Period, the time when you start getting ready to build
up your aerobic base for the upcoming season.

The Transition Period usually comes at a
good time. While you may be riding high after your last race-you are probably
the fittest you’ve been all year-you may be a bit mentally and physically
fatigued and not even realize it. I’m always surprised by how late I stay up
when I take a break after my last race. Multisporters become accustomed to
constant fatigue and aches and pains. These are not normal feelings. Rest and
recovery are needed so your body can recharge and repair.

(St. Teresa Beach, where I spent my first post-race weekend)

As I’ve mentioned in previous articles, use
some of this time to evaluate how your triathlon season went while it’s still
fresh in your mind. Also begin to plan your next season, at least the first
part of it. If you’re thinking about hiring a coach, now’s the time to do your
research and interviews. Don’t wait until January when they’re getting
overloaded with requests and might not have any room.

The Transition Period is not intended to
turn you into a couch potato. Don’t use it as an excuse to overindulge in junk
food and adult beverages. But don’t beat yourself up if you relax on the diet a
bit. This is the time to do it.

The activities you do in the Transition
Period should be for fun rather than fitness. If you happen to miss a day or
two of exercise, don’t sweat it. However, do something to stay active on most
days. Take your kids and dog out for a hike at one of our local parks. Run with
your spouse or friend, running their pace, not yours. Try a yoga or Pilates
class. Give Stand Up Paddleboarding or kayaking a try.

Also use this time to catch up with friends
and family. Instead of heading out for an early morning run, make breakfast for
your family. How about running a race with your child, instead of using it as a
training session? Consider volunteering at one of our local road races. You’ll
gain a new appreciation for how much work goes into putting on a race after
you’ve volunteered for one.

(Cheering on Team McGehee at Tri the Rez. My sister did her first triathlon-woo hoo! And her and her husband won the Clydesdale and Athena categories. Way to represent! And those are my 2 adorable nieces, my up for anything parents, and my brother in law's mother)

Don’t let yourself get distracted by your
training partners and competitors who may be hammering their workouts right
now. You’re not trying to be a “January Champion.” You can’t go hard all the
time. Let these winter warriors burn themselves out while it’s cold outside.
You’ll be the one who’s ready to tackle the challenging workouts when they
count.

I like going cold turkey from swimming,
biking, and running for two weeks after my last race. I start my Transition
Period after that, implementing one workout a day of low intensity aerobic
exercise. Yes, you will lose fitness during this time. You may even gain a
couple of pounds. But you will regain your fitness and lose the pounds once you
start training again. After a few weeks of unstructured easy training, you’ll
be motivated and refreshed and ready for the next season.

Monday, October 29, 2012

I'm finally getting over myself and starting a blog. I've put this off for years because, honestly, I think it's a little self-centered. I don't know who would want to read about me. I'm not that important and haven't done anything special. I'm not saying that people who write blogs are egotistical...I like reading blogs and very few are what I consider egocentric (if they are, I stop reading them. Or make fun of them. Who really cares how long you could hold XXXwatts? Or what your workouts were this week?You're probably lying anyway).But, it seems like I've got quite the collection of newspaper articles (about 5 years worth!) and various other writings scattered all around. I was thinking it might be nice to have them in one place. Especially for people who are featured in my newspaper articles and never have the chance to read the article because they don't subscribe and don't want to pay to access it online. I don't blame you. I don't get the paper and don't pay to see it online, so I never see the articles either! So, here we go. Maybe someone besides my mom will read this. Of course, I'd have to tell her about it, which I'll probably forget to do and she'll find out about it from someone else and get mad at me.

And please, experienced bloggers. Help me out when you see I need it. I'm all up for any well meaning and useful criticism.

More of an intro and pictures to come, I promise. For now, this thought occurred to me in the car this morning while I was dreading a certain chore...Sir Mix A Lot makes me laugh. I need to remember that next time I'm grouchy.